Sunday, December 9th, 2018

Training Schedule
9a to 11p – Open Gym
9a – Simulated Long Row/Run
10a – Kettlebells
11a – Yoga w/ Steph (everyone is welcome)

Simulated Long Run Programming –

4 rounds: 2 min on / 2 min off
20/15 cal row
Max Burpee Over Rower

20/15 Assult Bike Cals
Max Box Jump Overs

50 Doubles Unders
Max Devils Press

Kettle Bell Programming

4 rounds : 2min on/2min off
20/15 Assult Bike Cals
Max Kettle Bell Swing

20/15 Assult Bike Cals
Max DB Snatch

50 Double
Max Burpees

Announcements & Upcoming Events

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2-week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – article by David Sutor, here.

Saturday, December 8th, 2018

Still time to sign up!

“Lift-Off 2018” – Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 7 spots left! Details here! 


Saturday Training Schedule
8a – Def Con
9a – Strength Cafe
10a – Team Style Workout
11a – Team Style Workout
12:00p – Weightlifting Lift Off Event (sign up, do it!)

Strength Cafe Programming

Part 1
Strict Press Cluster x5,4,3,2,1
+
Goblet Squat x5

Part 2
Front Squat – 12 sets of 3 (last rep has 2-second pause)

Part 3 – 6 Min Accessory/GPP AMRAP
Arms, Upper Back, Abs

Team Workout Programming

Teams of 2. Split work up as necessary.

Round 1 – 2 Rounds of 1k Row + 40 AB Mats + 20 Push Press

Round 2 – 2 Rounds of 1K Row + 40 Front Squats + 20 Slam Balls


Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 8 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2-week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have.Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – article by David Sutor, here.

Friday, December 7th, 2018 Last day of testing at Defined!

Our most recent onramp grads! Say hello to a new face when you are in the gym next!                    #morethanagym #fitfam #definedonramp #liftlocal

Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Next Cycle starts on Monday December 10th.

A.
G.P.P.: Pressing Prep
2 Rounds; 1 minute On/ 20 seconds Off

  • Seated Z Press
    • Choosing a pair of light weight Dbs or BB, perform slow reps with priority on keeping torso completely upright
  • Renegade Row
    • Perform with single arm Db, alternating sides with each row
  • Table Top Rockers

B.
Bench Press
-Take 15 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 7-5-3-3-2-2-1-1-1-1
-Perform 1 set every 90 seconds X 10 Rounds

*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility have the option to perform the Floor Press: Using the same intervals and rep scheme as the bench press above!

C.
CrossFit Benchmark WOD: “Fran”
For time: (8 minute cap)
21-15-9 reps of:
Thrusters
Pullups

-Scale appropriately to finish wod in under time cap!
-Competition Rx: 95/65lbs.
-Barbell weight should not exceed 40-45% of Pushpress or 30-35% of C&J. Completing the set of 21s in 3 sets or less would be a great goal!


Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 8 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Thursday, December 6th, 2018

CFD Lakeview Specialty Classes in addition to standard open gym times for today

5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
6:00p – Recovery + Mobility
7:00p – Olympic Weightlifting (come early, warm up and be ready to go at 7p)
Friday Programming Details – Strength – Bench Press  // Conditioning – Fran

 


Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon. Register here! 

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 7 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2-week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Wednesday, December 5th, 2018 Testing week at Defined!

Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Friday: Bench Press + “Fran”

A. 
Max Height Box Jump Test
E.M.O.T.M. X 8 Rounds
-Building in height each round to a max vertical box jump!
-Suggested Rep Scheme: 3-3-2-2-1-1-1-1
-Can be performed from a static or dynamic start!

B.
“Defined Physical Fitness Test”
*Inspired by the newly announced Army Combat Fitness Test

3 Minutes X Max reps Wallballs 20/14lbs
3 Minute X Rest
3 Minutes X Max reps Hand Release Pushups (toes or knees)
3 Minute X Rest

2 Minutes X Max Laps Farmers Carry (40 ft. laps)
2 Minute X Rest
2 Minutes X Max reps Hang Tucks to 90 or Toes to Bar
2 Minute X Rest

1 Minute X Max reps Burpees
1 Minute X Rest
1 Minute X Max reps Box Jumps 24/20″

*We will be repeating this again in the next testing phase in 2019.

Record the following for your own personal records:

  1. Wallball weight + # of reps
  2. HR Pushup standard + # of reps
  3. Farmer’s carry total weight + # of laps
  4. Hang tuck or T2B # of reps
  5. # of Burpees
  6. Height used + # of Box Jumps
  7. Distance + time for run! (Only applicable in March and August testing)

Announcements & Upcoming Events

Free “Intro to CrossFit” Class: For anyone new to CrossFit. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, January 12th, from 11am-Noon. Register here! 

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 8 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Tuesday, December 4th, 2018 Testing week at Defined!

Today’s Specialty Class

“Mobility” Class with Coach Ben W, 6:00-6:30pm. December Focus: Lower back focused. Restore movement and eliminate soreness in your posterior chain- We will break down common issues that lead to tightness and movement restrictions. PR your Posterior!


Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Wednesday: “Defined Physical Fitness Test” + Max vertical to Box
Friday: Bench Press + “Fran”

A. 
Athlete’ Choice!
Front Squat or Overhead Squat
-Take 20 minutes, building to a Heavy 3 or 1 rep max.
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1

B.
“Sprint-Core-Repeat”

30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
90 Seconds: Sprint Forward-Back Peddle
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
1 lap = 40 feet

Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 10 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.

Monday, December 3rd, 2018 Testing week at Defined!

Today’s Specialty Class

“Life Lifting” with Coach David, 8-9pm. All members welcome, no experience needed. A class inspired by the sport of Strongman; including awkward object lifting, conjugate training, and sprint work. This class replaces the 8pm WOD class.


Third “Testing Phase” of 2018!  Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.

Use these next 2 weeks to either establish and record new numbers or check in with your last testing results.  Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Last Cycle of 2018 starts on Monday December 10th.
Test Week 2/2 preview:
Tuesday: Front Squat or Overhead Squat
Wednesday: “Defined Physical Fitness Test”
Friday: Bench Press + “Fran”

A.
Athlete’s Choice-

“The Bear”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!

OR

“The Bull”
Every 5 Minutes X 4 Rounds; Perform the following: (20 minutes)

7 Unbroken Cycles of:
Power Snatch
Overhead Squat
Snatch Grip Pushpress
Snatch Balance
Snatch Grip Pushpress

-Cannot drop bar until 7 cycles are completed (35 reps total)
-Must add weight each round
-Rest the remaining time of each round
*Recording heaviest Cycle completed!

B.
CrossFit Benchmark WOD: “Annie”
For time: (10 minute cap)
50-40-30-20-10
Double Unders or Single Unders
Abmat Situps

OR (if you are proficient with your doubles and can go unbroken for most of your sets, try Big Annie)

“Big Annie”
For time: (10 minute cap)
50-50-50-50-50
50-40-30-20-10
Double Unders
Abmat Situps


Announcements & Upcoming Events

“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 10 spots left! Details here! 

Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!
“Get What You Came For” – New article by David Sutor, here.